Hello,
Thank you for joining me for this sleep meditation.
This meditation is intended to do in bed before you fall asleep,
So I will not instruct you out of this meditation.
So make sure you are comfortable lying on the back,
The legs a comfortable distance apart,
Have the arms either resting comfortably beside the body or maybe with your hands resting to your stomach.
Just make sure your shoulders are relaxed.
Feel the head and neck in line with the spine.
Make sure your head is comfortably supported with your pillow.
You are warm underneath your blanket.
Relaxing the face,
Soften the jaw,
The mouth,
Let the tongue be heavy,
Let the eyes close if they're not already.
Relaxing the skin and muscles around the eyes,
Across the forehead,
The temples,
The scalp.
Feel your body supported here by your bed.
Just allow the body to soften and sink into that support.
Just acknowledge that your day is coming to an end.
Just letting go the events of your day,
Letting go of any thoughts of what is coming tomorrow.
Just finding yourself in this moment,
Settling into bed,
Preparing for sleep.
Just take a deep breath in through the nose,
Sigh it out through the mouth.
Just doing that a few more times,
A deep breath in,
Sighing it out.
One more time.
Just letting go of anything you no longer need here.
Just coming back to a natural,
Comfortable breath.
Breathing in and out through the nose.
Just allow the breath to be soft,
To be natural.
Just observe the gentle rise and fall of your chest and your stomach as you breathe.
If the mind is still busy,
That's okay.
Just try not to get caught up in those thoughts.
Just acknowledge this is time for rest,
For sleep.
Just let each thought pass you by.
Just keep coming back to the nourishing breath.
Just allow your body to do what it does naturally.
With each breath,
Feel the body grow more heavy and relaxed.
You are completely supported here in the comfort of your bed.
Just keep breathing smoothly and deeply,
Noticing how soothing,
How restful the breath can be.
Just allowing the breath to gently carry you away to that beautiful,
Restful sleeping state.
Breathing in and out through the nose.
